CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Mobility WOD
B: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, with partners alternating full rounds, complete as many rounds and reps as possible in 14 minutes of;
12 Kettlebell Swings
10 Wall Balls
8 Shoulder to Overhead
6 Pull Ups
1 Rope Climb
* Load is athletes Choice
* If you don’t have or want a training partner, complete C2
C2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 14 minutes of:
12 Kettlebell Swings
10 Wall Balls
8 Shoulder to Overhead
6 Pull Ups
1 Rope Climb